My Experience with WeightWatchers Old Food Based Exchange Plan VS. The WW Points Based Programs
Did you ever have a nagging thought that you just couldn't get out of your head? Here's one that I've been wrestling with for a while now:
"The old Weight Watchers food based exchange program (Quick Success) from the late 1980s / early 1990s was better for my personal weight loss than counting Points"
This would be quickly followed by: "How could that be?" "You're nuts." "Weight Watchers is a huge public company that knows a lot more than you do." "It's so retro." "It's just because you learned it first, it's the plan you had initial success with and became a lifetime member following." "You're being nostalgic."
I did lose weight and become a lifetime member following, Quick Success, Weight Watchers food based exchange program, long before they switched over to Points. I followed the plan, learned a ton about healthy balanced eating and portion control and consistently lost weight week after week.
Naive and cocky, I failed to take maintenance seriously. I thought I'd be able to go it alone—a big mistake in retrospect. Live and learn. I now know that I need systems, discipline, accountability and support to maintain a happy healthy weight. It's a lifelong journey.
Martha McKinnon's Weight Watchers Story: Part 1
Martha McKinnon's Weight Watchers Story: Part 2
Martha McKinnon's Weight Watchers Story: Part 3
How I Came to the Conclusion that WW Food Exchanges Was Better than Points
Recently, I had a lightbulb moment: While I learned the Weight Watchers Points and Points Plus systems, and know how to calculate them, I don't think in terms of Points, I think in terms of numbers of servings of food groups. What I learned way way back in that early 1990s Weight Watchers exchange plan has stuck with me all these years.
I think because it's logical. You eat real food from all the food groups: starch, protein, fat, fruits, vegetables, and dairy. You are allotted so many servings from each food group every day. Once you learn serving sizes and number of servings, it's easy to stay on track.
This way of eating was first developed for diabetics as a way to keep their blood sugar stable. And it worked really well for me. It's a healthy balanced way of eating. It was "clean eating" back before such a term even existed.
Food exchange programs like this have been around for decades and are well tested. There's nothing sexy, flashy or trendy about them, but they work. With exchanges you never forget that you are talking about FOOD.
So, while counting points works for some people, so does counting counting calories or food groups, and I think it's a whole lot simpler, which is important when you are prone to laziness the way I am. When it comes to weight loss, simple is the only thing that has ever worked for me.
Then I read this interesting article in the NYT Article, which agreed with me and essentially said…
"...Recognizing this new evidence, the scientists on the 2015 Dietary Guidelines Advisory Committee, for the first time in 35 years have sent recommendations to the government without any upper limit on total fat. In addition, reduced-fat foods were specifically not recommended for obesity prevention. Instead, the committee encouraged consumption according to healthful food-based diet patterns
The limit on total fat is an outdated concept, an obstacle to sensible change that promotes harmful low-fat foods, undermines efforts to limit refined grains and added sugars, and discourages the food industry from developing products higher in healthy fats. Fortunately, the people behind the Dietary Guidelines understand that. Will the government, policy makers and the food industry take notice this time?"
It turns out the scientists on the 2105 Dietary Guidelines Advisory Committee for the US, agree with me 🙂 We should learn to eat according to healthful food-based diet patterns, just like I learned to do back with that old Weight Watchers Quick Start Exchange Program.
The sad thing is that US dietary policy and Weight Watchers can't change on a dime. It will take years or decades for this information to make its way out to the masses. In the meantime folks will continue to struggle with low fat diet thinking.
Why I Think the Old Weight Watchers Food Based Exchange Plan Was Better for Weight Loss
I learned healthy balanced eating and portion control. It was not as restrictive as the Old Original Weight Watchers Plan from the 1960s, but more so than today's approach which doesn't provide enough structure and discipline for some folks.
I believe that when you are learning a new skill, such as healthy balanced eating, you need to start with the basics. You need clear instructions and guidance. You essentially need to be told what to do. You need training wheels until you learn to find your balance and begin riding without them.
We somehow have gotten to the place in our development where many of us are completely confused about how to feed ourselves in a healthy balanced way. We are overwhelmed by conflicting information. I was lost and confused when I first began WW back in the early 1990s.
WW Quick Success with it's food based exchanges taught me a healthy balanced approach to eating that I've carried with me through to today.
The exchange lists group foods together because they are alike. Foods on each list have about the same amount of carbohydrate, protein, fat and calories.
Basics of the Weight Watchers Food Based Exchange Weight Loss Program
Under the Weight Watchers Quick Success Program, as a woman, I was allowed the following each day:
- 2-3 fruit exchanges
- 3+ vegetable exchanges
- 5-6 protein exchanges
- 2-3 bread/starch exchanges
- 3 fat exchanges
- 2 milk exchanges
- Beginning with the 5th week 1 optional floating exchange
- Optional calories per week: no more than 150 week 1, no more than 200 week 2 no more than 300 week 3, no more than 400 week 4, no more than 500 week 5 and beyond.
*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange
Once you had used up your exchanges and optional calories, the only choice was to supplement with vegetables if you were still hungry. There were days when I ate a lot of vegetables 🙂 Green beans and salsa were a particular favorite.
Examples from the WeightWatchers Fruit Exchange Group
Generally 1 serving is equal to:
- 1 small fruit like an apple or orange (about 4 ounces or ¾ cup)
- 1 cup strawberries
- 1 cup melon
- ½ banana
- ½ medium grapefruit
- ½ cup blueberries, blackberries, raspberries
- 12 large or 20 small grapes
- ½ cup canned unsweetened fruit
- ½ cup fruit juice
- 2 dates
- 4 dried apricot halves
- 2 tablespoons raisins
Examples from the Weight Watchers Vegetable Exchange Group
Generally 1 serving is equal to:
- 1 cup raw leafy green vegetables like lettuce or spinach
- ½ cup of most other vegetables, raw or cooked
- ½ cup vegetable juice
Examples from the WeightWatchers Protein Exchange Group
Generally 1 serving is equal to:
- 1 ounce cooked meat, poultry or fish
- 1 egg
- 1 ounce hard or semisoft cheese
- ⅓ cup cottage cheese
- ¼ cup canned tuna or salmon
- 3 ounces tofu
- ¼ cup cooked dried beans, peas or lentils
Examples from the WeightWatchers Bread/Starch Exchange Group
Generally 1 serving is equal to:
- 1-ounce of bread or crackers
- ½ english muffin
- ½ cup cooked cereal or pasta
- ¾ cup cold cereal
- ½ cup starchy vegetable (potatoes, peas, corn)
Examples from the WeightWatchers Fat Exchange Group
Generally 1 serving is equal to:
- 1 teaspoon oil or butter or margarine or lard or mayonnaise or animal fat
- 1-½ teaspoons salad dressing
Examples from the Weight Watchers Milk/Dairy Exchange Group
Generally 1 serving is equal to:
- 1 cup skim milk or 1% fat milk
- 1 cup soy milk
- ¾ cup buttermilk
- ⅓ cup instant nonfat dry milk
- ½ cup low fat yogurt
- ¾ cup nonfat yogurt
Sample Daily Menu Based on OLD WW Food Exchanges*
BREAKFAST
- ½ cup Pineapple Chunks
- ⅓ cup Cottage Cheese
- ½ cup Skim Milk
- Coffee or Tea
LUNCH
- Chicken & Swiss on Rye (1-½ ounces sliced chicken and ½ ounce Swiss cheese, lettuce, and 1 teaspoon mayonnaise on 2 slices reduced calorie rye bread)
- 6 Celery Sticks and 3 Cherry Tomatoes
- 1 cup Watermelon Chunks
- Coffee, Tea or Mineral Water
DINNER
- 3 ounces Baked Chicken Cutlet sprinkled with Lemon Juice and Chopped Parsley
- 1 serving Mozzarella, Tomato and Arugula Salad
- ½ cup each cooked Cauliflower and Green Beans
- ½ cup pudding
SNACK
- 1 cup Strawberries with ½ cup Plain Yogurt
*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange
The system provided much more structure than the current points system which was important because I was clueless about how to nourish myself. It forced me to eat in a balanced way that's effective at keeping hunger at bay.
The old system taught me about what foods are categorized as proteins, starches, fats, fruits, vegetables and milk. And what amount makes a serving. I learned that ½ a medium banana or 12 large grapes was equal to 1 fruit exchange and that ½ cup of cooked rice or pasta or one one ounce slice of bread equaled one starch exchange.
Sample of Old Weight Watchers Quick Start Food Tracker
These days when I want to track/food journal for a few days, I tend to use a small notebook. I just jot down what I ate for breakfast, lunch, dinner and snacks. And I use check marks to keep track of my exchanges:
Example
B) ⅓ cup cottage cheese (1 Protein), ½ cup pineapple chunks (1 fruit), 1 slice wheat toast (1 bread)
Milk (2):
Fruit (3):
Veg (3+):
Protein (6):
Bread (2):
Fat (3):
Optional Cals:
A Comparison of WW Food Exchanges VS WW Points
Weight Watchers Food Exchanges Approach:
1. Basis:
- Concept: This approach categorizes foods into groups based on their macronutrient content (carbohydrates, proteins, fats) and assigns specific portions or "exchanges" for each group.
- Focus: Emphasizes portion control and balance among different food groups.
2. Pros:
- Simplicity: It provides a straightforward way to categorize and plan meals.
- Nutrient Balance: Encourages a balanced intake of carbohydrates, proteins, and fats.
- Education: Helps individuals understand the nutritional composition of different foods.
- Behavioral Aspects: Includes support groups and focuses on behavior change for long-term success.
3. Cons:
- Rigidity: Some find the need to track exchanges for every meal can be restrictive.
- Individual Variability: May not account for individual differences in metabolism or dietary needs.
Weight Watchers Points-Based Approach:
1. Basis:
- Concept: Assigns a point value to foods based on their nutritional content, with an emphasis on calories, saturated fat, sugar, and protein.
- Focus: Promotes flexibility by allowing individuals to eat any food within their allocated daily or weekly points.
2. Pros:
- Flexibility: Allows for a wide variety of foods, as long as individuals stay within their allotted points.
- Adaptability: Can be personalized based on individual preferences and dietary restrictions.
- Behavioral Aspects: Includes support groups and focuses on behavior change for long-term success.
3. Cons:
- Complexity: Some may find the points system complex, especially when starting.
- Subjectivity: Points are assigned based on specific criteria, which might not perfectly reflect an individual's nutritional needs.
Summary:
- The Weight Watchers food exchange-based diet focused on categorizing foods into groups, promoting balance and portion control.
- The Weight Watchers Points-based approach assigns points to foods based on nutritional content, offering increased flexibility in dietary choices.
Ultimately, the choice between the two depends on individual preferences, lifestyle, and the level of structure or flexibility desired. Some people may find success with one method over the other based on their personal preferences and adherence. The bottom line is that to lose weight you need to figure out a way to eat less (create a calorie deficit) that you can live with.
If Points are working for you and you don't find the process cumbersome, that's great. Stick with what is working for you. But if counting points is not working, if calculating them seems overly complicated, or if you feel like you need more structure, you may want to experiment with the old food based exchange approach, like the one in the Weight Watchers' Quick Success Program Cookbook.
If you are interested in following the old WW Program you can buy the Weight Watchers' Quick Success Program Cookbook, which includes plan/program details and 5 weeks of Meal Plans on Amazon.
My Favorite WW Cookbooks with Food Exchange Information
WeightWatchers included food exchange details in their cookbooks published through 1999. Some of my favorite WW Cookbooks with exchange information are:
- Weight Watchers Simply the Best: 250 Prizewinning Family Recipes (1997)An award-winning collection of 250 recipes submitted by Weight Watchers members that are sure to win rave reviews from your own friends and family. Simply the Best has a recipe to please every palate: Asian Meatballs, Corn and Bean Chowder, Cranberry Basmati Rice, Chicken Tetrazzini -- plus a wealth of selections from soups and appetizers to main dishes and desserts.This is one of my favorites from which I've cooked dozens of recipes, mostly before I began this website.
- Shrimp Salsa
- Hot Shrimp Dip
- Cream of Broccoli-Cheese Soup
- Tortellini Soup
- Chicken Waldorf Salad
- Baked Yams with Pineapple
- Black Bean Fiesta Salad
- Orange Cucumber Salad
- Arroz con Pollo
- Grilled Chicken with Mozzarella and Red Peppers
- Shrimp with Feta and Tomatoes
- Greek Spinach and Rice
- Beans and Rice Ole
- Weight Watchers Favorite Homestyle Recipes: 250 Prize-Winning Recipes from Weight Watchers Members and Staff
I've had this cookbook since my initial go-around with Weight Watchers back in the early 1990s. Because the recipes were contributed by Weight Watchers members, staff and magazine readers they are simpler and down-home in nature.
- Weight Watchers Simply Light Cooking: 250 Recipes from the Kitchens of Weight Watchers
Another book I picked up at VNSA Used Book Sale, this was published in 1992, so it predates Points Plus, making it a good choice for folks who prefer to count exchanges. The nutritional information needed to calculate Points is provided. Many of the recipes are designed to serve 1 or 2.
More Interesting Reading About Food Exchange Plans
- Healthy Slice of Life
- Frugal Fat Loss Exchange Plan
- Diet to Go Meal Delivery: Healthy Eating Made Easy
You Might Also Like:
- What Was the Old WeightWatchers Original Program from the 1960s Like?
- The Most Commonly Tracked Foods on WeightWatchers Points Program
- Advice to People Doing WeightWatchers from Successful Members
- Healthy WeightWatchers Weekly Meal Plans
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Originally published July 2015; Updated with new photos and content January 2023
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Debbie Young
I have been a member of weight watchers for 5 years and very much like the new plan . You can eat everything and in the pocket book all foods have points to follow . You are allowed so many points a day plus so many extra points for the week . I have to say I haven't found it a hard program to follow at all .
Martha McKinnon
Thanks, Debbie, I appreciate you taking the time to share your thoughts and experience. I love that there is no "one way" to lose weight. There are lots of success stories for people who have done well counting points/points plus. For others it hasn't been as successful as the older plans. I think you just have to persist until you find the way that works for you!!
Ruth
Thank you, I have looked for the old WW Plan. I began with it in the beginning and it worked wonderfully only the years got away with me. I will try the old plan again!! THANK YOU AGAIN!!!
Martha McKinnon
Hi Ruth,
You are so welcome! I too had a lot of success on the 1990s exchange plan. It taught me a lot about healthy eating and portion control. Let me know if there's anything else I can do for you!!
Becky
I also want to thank you. I started on Momentum, after the exchanges. Nothing was free, and I did well on it. Every program after that with free food, has been a brick wall. In fact I've gained back 30 lb of the 80 I had lost on Momentum. The old exchange program makes so much more sense. Eat it, mark it off.
Becky
Ditto. You have inspired me. I dug out all of the old materials tonite. Tomorrow I will begin. Wish there was an App for my IPhone to track the daily intake in Food Groups rather then Points. WW are you paying attention?
Martha McKinnon
Hi Becky,
Thanks for sharing your thoughts. There is an app that will track your food groups! It's called Food Tracker and is very basic but will get the job done. Cheers!
Mary Byrd
Ruth Where did you find the old WW dirt. I had it 39 yrs ago but lost it along the way
Shirley Preletz
I like the old way better back in 1990 they had a Monday thru Sunday menu 2 follow of what 2 eat each day and I had lost weight wish I could get ahold of the weight watchers menu now I do not like the new way.Shirley
Jo-Anne
For me, a returning WW member from 1998, the Good Health Guidelines are my 'exchanges', along with following the USDA food pyramid (now plate). My current loss is 93.4# (down from 107, 6 mos ago) and I plan on losing another 40-45 to reach goal sometime in the next year. When I finally grasped the GHG, WW then made sense to me. I don't have to think about how I can tinker with points when WW has told me what I'm supposed to eat on a daily basis. Sure I can have indulgences and I do, but I make sure that I have the GHG in every day too.
Martha McKinnon
Great advice Jo-Anne, the WW Good Health Guidelines are a key to success with Weight Watchers that many of us forget about! Congratulations on your weight loss!!
Dianne
Thanks so much for posting this. A great reminder of the basics....I too have a problem with 'points' and always found it easier to follow 'exchanges'..
You have encouraged me to again maintain my exchange lists for each day,maybe I will have decent results again.
Martha McKinnon
Hi Dianne, Yes, I think that remembering to balance out your food groups/exchanges can definitely help with weight loss. I know for me when I consume too many points on starches/sweets/snacks it's harder for me to maintain my weight.
DEBBIE
I couldn't agree more. I have tried the new programs several times, without the success I saw with the program, from the early 90s. HELP.
ROSe
I eish i could fine just one of my weekly menus from 1986. If anyone has a copy INwould love to have a copy. it’s the only WW that worked for me. rose125pp@yahoo.ca
Thank you so much!
Donna Howard
HERE HERE~~~!!! My thought exactly. I always thought, and please no hitting me!!, that the points was a gimmick to boost interest. I don't know but for me the old program is the best!!
Martha McKinnon
Hi Donna,
Yes, I wouldn't even venture to guess WW motivation for Points Plus. Though I did read somewhere recently that WW revenue tripled under the management that oversaw the rollout of Points! I'm one of WW biggest fans. Love their comprehensive approach to lasting weight loss. But, for me personally, I have better success with weight management when I stick with the guidelines of the old program. It was a healthy balanced approach that taught me the basics of good nutrition and portion control. The new WW Simply Filling approach can work too, but you have to pay attention to portions. The guideline to "Eat until satisfied" can result in eating too much for those of us used to eating huge portions. Just like 0 points plus fruit can be a problem when taken to the extreme!
Phyla
I have never had good luck with the points system because it doesn't really train you to change your eating habits. I could stay within my points and still not eat healthily. I also hated and rebelled when counting points. I think the point system is misrepresented by WW. So, thanks to you, and the epiphany I had when I read this post, I ordered the book and realized that the exchange system sounds so much better for me. Thanks so much!
Martha McKinnon
Thanks for your comment Phyla. Hope it works. Points Plus works for lots of folks. It's really a "currency based" weight loss system, which means that you need to manage your points like you would manage your budget. It's works for a lot of folks. But the exchange system taught me the concepts of healthy eating that seem to have been lost in our modern world. Best of luck!!
Kitty
I originally became a lifetime member of WW using the exchange program and basically agree with your overall point. Outright junk food -- cookies, candy, cake, etc -- was really limited on that program as I recall the optional calories were only about 500 calories a week. So I had to eat more "real" food.
With Points Plus, you can kid yourself that you are following the program if you fill up with junky foods. In reality, you actually can't if you follow the good health guidelines which will use up most of your daily points.
Still, the greater structure of exchanges is overall healthier.
I do have three caveats:
1. Back in the day using the exchange type program, refined grains and whole grains were mostly treated the same. The program didn't really do much to encourage you to eat whole grains.
2. One of the good things about Points Plus is that it can be used with a lot of different eating styles. For example, a low carb dieter who eats no grains or starchy vegetables can follow Points Plus just fine. But, the old exchange program required grains/starches.
3. I joined WW in 1988 and got to lifetime in 1991. This was at a time where everyone was kind of fat phobic and the exchange program certainly was. You basically had to eat low fat to meet the exchanges. I remember constantly struggling with that.
Those problems could be corrected with some more up to date exchanges, but I think WW will never do it since people want simple not complex.
Martha McKinnon
Thanks, Kitty, I appreciate your detailed thoughts. I agree that we had to eat more "real" food with the exchanges. I find it really interesting that the 2015 US Dietary Advisory Committee has done away with fat limits and is suggesting a food group based approach to weight loss. I feel like we've come full circle. It's going to be really curious to see how it all plays out over the next couple of decades.
Cam
Any system can be 'gamed': the obvious approach with the exchange plan is drinking massive amounts of V8 (which would add lots of calories beyond the plan intent). I'm certain that I would find additional tactics if I tried.
I'm not certain that the points or points plus is any better tho. The Core Plan or Simply Filling can be abused too, but they're harder to 'cheat' with if you pay attention to your hunger levels as you're supposed to.
The simple fact is that each person will respond better to different approaches. Any sound plan will work for some and won't work with others. I expect that the motivation of the individual and the effort it takes for that individual to follow the plan as intended is what makes the difference.
Martha McKinnon
Thanks, Cam. I've had good luck with Simply Filling, but only because I watch portions and limit starches. For me, too much starch, even if whole grain, will result in increased weight. Agreed, that there is no one way. Motivation, persistence and patience are key. I just think the old plan was easier to learn. Points always seems like work with all the calculating required.
Judy
I'd like to think that those of us who have been in WW for X amount of years, know what works for us no matter what system you choose to follow. If it works for you, do it. As for me, I'll use the points.
Martha McKinnon
Thanks, Judy. Absolutely, do what works 🙂
Michelle
I have done both programs and I have to say that the exchanges were so limiting that I stopped doing ww. It was on the ww points system that I made it to lifetime after many attempts at other ww plans. Perhaps it was the right time for me, but I think more likely it was the right program. Even now, looking at the sample foods and menus that you posted. I could not sustain myself at my activity level with only that much food. I don't know how many calories a day on that plan contains, but it appears to be way to low.
I'm very happy following point plus. I find it really easy to fit into my life. It allows for occasional splurges and treats while also allowing for healthy weight loss. I found the exchange program to be too limiting and bland to do for very long.
Martha McKinnon
Thanks, Michelle, I appreciate your comments. Congratulation on achieving lifetime!!
Carol B
i started WW when I was a junior in HS. Lost 30 pounds, didn't achieve lifetime, but learned so much about proper balanced eating. Life took over, 3 kids and 100 pounds later, joined WW again. Was very successful using the core plan, didn't like counting points. I needed restrictions. I reached lifetime. I became a leader for 2 years. I stopped due to marriage issues, divorced, some pounds are back on, and am searching to start up again. The program is a success, just needing to go to meetings, and hopefully they have a current Program not with points, otherwise the Internet search is on for the old program. Good luck to all
Martha McKinnon
Hi Carol,
WW does have a program that doesn't require counting points that is very much like the Core Plan. It's now called Simply Filling. You can read my summery about it here: https://simple-nourished-living.com/i-love-weight-watchers-simply-filling-technique/
Jenna
I had more successs on the old plan than I did with the new plan. On the Older plan I managed to lose 15 pounds and with this new one I've only lost 8 so far. My favorite foods were different points back then too and now they're way more. I think I still have my old tracking book from that time, I should take a look at it!
Martha McKinnon
Hi Jenna, Thanks for sharing your thoughts. There were a lot of folks who had difficulty transitioning from the old points plan to the new points plus plan. Even some WW leaders struggled with it. I think for many of us, the challenge came with 0 points plus fruit, which can be easy to overeat. I've found that to maintain my weight I can enjoy 2-3 servings of fruit a day, but not much more. And servings are smaller than we realize. According to many exchange plans, a serving of fruit is 1/2 a banana, 1/2 cup fresh fruit, 1 cup strawberries or about 12 large grapes.
Anne
I found this site because I wanted to re-visit the old exchange program. I wasn't even terribly overweight looking back at that period in my life.
When I did start to put on marriage weight, I joined when points was new, would never get to goal but when Core was introduced, I lost 23 lbs and became Lifetime.
Since then, I've had to quit running so the challenge is a bit harder and I'm just not focusing. A 10 lb loss would suit me just fine.
I wish meetings talked more about clean eating instead of how many points is in something and what processed WW snack bar is on sale. Then I got to thinking "The old exchange program dealt more with real food than did the points program." I'm planning on going to Amazon, the library or a used-book store to return to the basics.
Martha McKinnon
Hi Anne,
Thanks for sharing your experiences. I agree that the old exchange program was so much more about real food. I think Simply Filling can work for some folks, but for those of us who struggle with weight, "eating until satisfied" instead of providing specific portion sizes can lead to overeating. I've been studying the old WW program books and it's pretty interesting to see the gradual transition from a very very restrictive program (1967) to the current very liberal one. As I compare and contrast them, I think the sweet spot was just about the time I attended meetings. I'm liking the books from the late 80s and early 90s, which you can easily pick up on Amazon really cheap. I'd love to hear how it goes for you!
Barb
Thanks for the information. I only have experience with the points system and will try the exchange plan that you have detailed. I appreciate the time you took to do it. 🙂
Barb
Martha McKinnon
Hi Barb, would love to hear your thoughts. There really is no one way to lose weight, just the way that works best for you so it's worth continuing to experiment until you find your own magic recipe for success. Best of luck!!
Phyla
I love your site, and just ordered the old WW book that you recommend. Please note however that the print on your site looks like it is light gray or light black. This makes it very difficult for people with vision problems to see and read. Please make sure the type is black so it contrasts with the white background.
Martha McKinnon
Thanks Phyla. The print appears black on my screen. I will have to do more research to check it out. I appreciate you letting me know.
Ann
I'm so happy I found your article and I totally agree with you. I became a life time member a very long time ago. I just rejoined and so far have attended only one meeting mainly out of curiosity and accountability. I was disappointed in the points system. For one thing, I love fruit but eating as much as I want at zero points isn't healthy for me. I'm not diabetic but not watching my fruit portions significantly raises my A1C. I am also against eating packaged fat free products. I prefer making it myself and using healthier natural products in smaller quantities. I had lost 10 pounds this year following a practical and healthy eating plan by Cynthia Sass which is limits your portion size of each food group. I just noticed your reference to Simply Filling to see if that will be more to my liking. Thank you for providing this information.
Martha McKinnon
Hi Ann, The real success of Weight Watchers for me is in their support system and accountability. I think each of us needs to customize the details of the food plan to work for our own unique situations. The whole "0 points" fruit concept has been a struggle for many. I think it's important to remember that with WW math 0 is not the same as "free." It is important to know yourself and pay attention to portion sizes. Back in the old days of WW, 1/2 a banana or 10 grapes was a serving of fruit!! That's way different than filling up on a bunch or grapes or bananas!!
Linda Vetovich
I just found your article. I agree with you 100%. I have never been 'sold' on the Points or Points Plus plans. I have seen many people fill up on 0 fat food or processed foods because of the low point values. This isn't a long tern strategy for success.
I was successful at losing weight with WW using the old exchange plan. I also have had success with the Core plan I reached my Lifetime Status on the Core plan. I have found myself over goal over the years and have to use Simply Filling to get myself back on track. I liked Core better than Simply Filling. Core restricted the free starches to one meal per day and that is important for me. Portion control is an issue on both Core and Simply Filling.
I am starting back on the program now because I am very, very interested in the SmartPoints. SmartPoints may now address the issue of processed foods and lead members to make healthier choices due to the lower point values. I have always felt the point values for lean proteins were too high. I see that has been addressed. I am anxious to see how SmartPoints will work for me. I am about 6 pounds away from goal. I am hoping SmartPoints are the change I needed to get myself back to my goal.
Martha McKinnon
Hi Linda, I agree with you 100% and want to update this post to reflect my thoughts on the new SmartPoints Program and Beyond the Scale. I was given the opportunity to take part in early access to SmartPoints, testing out the APP and providing feedback on a private Facebook page. The results were impressive. People following the plan were reporting good weight loss, lessened cravings, and more energy!! I'm really excited about the new Beyond the Scale look at taking care of ourselves too! Thanks for your thoughtful comment.
Maryanne
Hi, I was thinking today about about trying out the old ww system I was on in the 90's because I had so much success with it then, I thought for sure I still had my books and some journals but after searching everywhere not finding it, so I'm so glad I found your post. When I was on the old system back then I had lost 35 lbs and was 5lbs away from goal when they changed over to points and totally threw me into a tail spin. I tried but could not get into it. I stopped going to meetings although I kept the weight off for awhile but eventually gained it back. I tried joining two more times after that and still couldn't lose weight with the points so here I am. Anyway I hope finding this info I will lose at least 30lbs. Ty again.
Martha McKinnon
Best lot luck Maryanne! I think the old WW plan is a great way to lose weight by getting back to basics!
Shelley
Happy to have found this page! I started WW the first time in Feb 1991...by June I went from 198 to 140 pounds. I felt amazing. I kept my weight off for nine years...then slowing started to gain it back. I am back where I started. I joined WW a few times over the past 8 years. I did not like the points program. I also saw that there we very few success stories at my group. I went for a couple months, left, then returned al,lost a year later. When I went back there were several members still there who didn't look any different than the year before. It was discouraging.
I heard there was a new plan out this month. I have done some research and now that I know it's another points based program I have decided not to bother handing over more money for a program I won't like.
I will be starting the exchange program next week. Thankfully, I have my original books from back in 1991 when I first lost my weight. I am SO looking forward to getting back on the program and getting back to feeling good again.
Yes...the exchange program is restrictive...but not having restrictions is what got me back to where I am. I want a plan I know will work. I want success. The points program just didn't do it for me, and by what I have seen...it hasn't worked for by others either.
Martha McKinnon
Hi Shelley, I appreciate you taking the time to leave such a thoughtful comment. I am a big believer in the Quick Success Program from the early 1990s as well. I lost weight and felt great too. It taught me the basic concepts of healthy eating. My only regret is that I didn't keep practicing its concepts!! I've been able to take a sneak peak at the new program and believe it too is a much healthier plan than earlier Points programs. The only problem is that all the calculations seem much more complicated than the simplicity of exchanges. And I too have seen the meeting realities of most members showing up week after week but not having success under Points and PointsPlus. I think with the right mindset you will have the success you need following the plan outlined in the old Quick Success Program Cookbook. I'd love to have you keep us informed of your success!!
Susan
I've been going to weight watchers off and on for years. I got down to goal on the old program back in the 80s/90s. The points just hasn't worked for me. I don't have any of my books from back then so I was looking for the exchange lists and came across your post. I will be starting the old plan tomorrow! Thank you!
Martha McKinnon
Hi Susan, Best of luck with the old plan! I think it's a great alternative for those who need more structure and don't want to calculate and count points!
Roxie
Same here! For years I've been trying this and that diet and always wishing we had the old exchange program available with WW. I remember losing weight when I was on it, and yes eating alot of vegetables when I ran out of exchanges. I've tried everything but to no avail.
Martha McKinnon
Hi Roxie, Thanks for your thoughts. Sometimes getting back to basics is the way to get back on track!!
Dj
I feel the same way.. the points system did not work for me. I was on it for 6 weeks and did not even lose 5 pounds. They told me I had a carbohydrate sensitivity and gave me a high protein diet to go on for one week to help reset my system. I want the exchange program back as it was easy and it taught me good eating habits. I hate the points plan and I agree with you 100% Martha. Thank you for writing this article. I'm thinking about using my old Quick Start plans and joining my local TOPS group for support.
Martha McKinnon
Hi DJ,
Thanks for sharing your thoughts and experiences! I'm encouraged that the new SmartPoints plan
will help with a lot of the problems those sensitive to carbs experiences with Points, but
getting back to basics with the old Quick Start Program will work too! Best of luck to you 🙂
Sherry
I lost 80 lb on a old exchange plan. .3 proteins 3 fats 3 fruit 2 or 3 bread at least 2 veg. This was the ladiies version. things to keep in mind are the exchange calorie limits. A protien was 1 egg or 80 calories worth of egg substitute at breakfast .Curiously 2 eggs for lunch was also 1 protien. Cheese 2 Oz hard cheese was 1 protein any time but you had to add a 1half fat. 1 protein was a 3-4 Oz no more than 90 cal per ounce. A lean protein skinless chicken breast broiled no fat. Water tuna . For red meat no more than 3 times per week and 2 to 3 oz.. No fatty meats like bacon ever. If you cook with oil add the fat. Each fat =90 calories. Use Diet butter and you get to double the servings just don't go over 270 calories fat per day.Calorie limits are important for the exchange part. Breads 80-90 calories . 1 slice reg bread or 2 diet Thats 6 slices diet bread vs 3 reg. Milk max 80 cal per serving. The equivalent of 1 cup skim milk. As long as it's fat free exchange away for any 80 calorie dairy. I exchange egg substitute, southwestern egg beaters 1 quarter cup at 40 calories, equal to 1 half egg I make a DELICIOUS. 100 cal omelet . Velveta shreds 1 quarter cup is only 60 cal 1 quarter cup southwest eggbeaters. 40 calories. Or use fat free mozzarella. For even less calories.
Martha McKinnon
Hi Sherry, thanks for all your helpful information regarding the old exchange plan. Sometimes getting back to basics is best.
Lisa Marie Garcia
Hi, Sherry. Reading your explanation above makes me realize that just having some examples above will not be enough. Like, I had forgotten that 1 egg was a protein for breakfast but 2 are equal to 1 for lunch? Also, if we are limited to 3 proteins per day, does that mean that we can only have meat at one meal and no eggs? I was a successful WW in 1990, losing 55 lbs, but now have 40 to lose. More than 25 years and 6 kids later, I can't seem to remember what I'm forgetting! I am searching for the old books online (not the cookbook, the actual plan books, but I can't find them!)
Lori Nylen
Just came across your article. Agree 100%. I became Lifetime member years ago and I too blew off the maintenance. I have attempted the points system more times than I care to remember with very little success. I went on to the TOPS website and have found a wealth of exchange information. I wish Weight Watchers would bring back an exchange program for those who wish to follow one. I don't see why they couldn't support both options.
Martha McKinnon
Hi Lori, Thanks for stopping by and leaving such a thoughtful comment. WW does offer it's No Count Option which used to be called Simply Filling which I'm a fan of. I think it's a great alternative provided you are careful with portions. But, like you I think I learned the most about healthy eating with Exchanges. Will be curious to see what the future brings!!